Light

Asana:

“Starting in Virasana (Hero’s Pose).  Rub hands together, rub the back of the hands, rub the wrists out, feel the energy in your own hands, Close your eyes, invite universal healing energy to come down in through the crown of the head and drop down into your heart center and rush down your arms and into your hands, feel your hends pulsing with this powerful healing energy, you can even call it intention.  Bend yours elbows & extend your fingers to the sky.  Bless the atmosphere around you with your presence, your intention, your light & bring your fingers together & place your hands over your heart center, begin to charge up your heart center with this pulsating warmth emanating from your hands.  Take in nice deep inhales & exhales, starting to slow the breath down filling your lungs with the intention of healing or nourishment or intention, whatever you want to call it.  You take in vital gases you need from the surrounding environment.  The lungs take in these vital gases and dissolve them into our bloodstream which the heart pumps them throughout the whole body.  Remember that we blessed the atmosphere around us so know that you are not only getting the gases you need, such as oxygen from the environment but you are also breathing in the intention of you and everyone sharing this space.  We are all one.  One breath, one movement, one intention, one light, one truth, one heart beating together in perfect rhythmic fashion.  This is hand position 1 in Reiki healing energy which you have essentially invited into your soul and into your hands.  On the physical level (our earth nature) this hand position affects the heart, lungs, immune system and general circulation.  On the emotional level (our water nature) it affects our self-confidence, ability to love and gets rid of anger.  On the mental level (our air nature) it affects relaxation, concentration & harmony.    On a spiritual level it affects our compassion, bliss, unconditional love, and our abilities to receive higher energies and communicate our truth.  Place your hands on the tops of your thighs.  At this point you can choose to stop allowing universal healing energy to flow through you OR you can invite to make itself comfortable in your body.  I think I choose the latter.  Why not heal your self while you do yoga, right??  Pick a spot to place your light, breath and intention into & if you want to you can let it stay here throughout your whole practice.  I also want you to visualize this light as being whatever color you think of first.  Even though certain colors have different applications, usually what you intuitively are drawn to is most right for you.  I want you to visualize breathing this light open & closed with each inhale & exhale.” Say this to them while they are in a comfortable seated position."  By Serra

Core x 4 with no breaks, a lot of heart openers

Shiatsu: In foreword fold massage Spleen & Stomach, Bladder & Kidneys, and the Liver & Gallbladder meridians.  

Nauli Kriya

Sun A x 3

1. First round flow from Down Dog to Cow to Ashtanga Pranam (8-Limbed Prone Pose) to Cobra to Child’s Pose through Cat Pose to Up Dog down to Chatarunga up to Plank & back to Down Dog....do this 3xs “Breath light into your area”
2. Feet wide from Down Dog....flow through to Plank & back to Down Dog, forward to plank then down to Chatarunga, up to Plank & back to Down Dog, forward to Plank, down to Chatarunga through to Up Dog & back to Down Dog, lastly....Forward to Plank down to Chatarunga through to Up Dog back down to Chatarunga up to Plank & back to Down Dog “Breath light into your area”
3. Right leg high from Down Dog, twist open, option for Wild Thing, back to Downward-facing Scorpion, Forward to high plank with led still in scorpion, leg up & back (3-legged Dog), knee to forehead, back up, knee right elbow (option for Hurdler’s), leg back & up, knee to left elbow, send leg out to side (under the body) open with left arm (or side crow for up-levers), knee to chest, leg up & back, foot down...other side “Breath light into your area”

Sun B x 3

1. Focus on shoulder stability:  Dolphin & Turbo Dog, option for Scorpion with Right leg, shoulder shrugs in Warrior II, Bound Warrior, Birds of Paradise into Tree Pose with option for arm balance in Extended Pigeon, other side Dolphin push-ups option for Scorpion on Left leg, same on left side...

1. Lower body strength: WIII, Crescent, Warrior I, Warrior II, Reverse, Pyramid to Twisted Triangle to Standing Splits option for crow/handstands.
2. Hip Opening: Vashistasana with Tree leg, take a vinyasa with tree leg, Half Pigeon, Twisted Pidgeon.

Up against the wall, legs up the wall to Bridge up the wall  or Wheel

Spinal Twist

Meditation:  Guide them through settling down on their mats & bringing the focus in.  Do a light meditation where they focus on a light pulsing at their heart center.  Remind them of their connectedness.  Talk about light as consciousness & dark as unconsciousness.  Talk about vibrations of light & dark energy.  Dark manifests as blame, guilt, judgement, resentment, jealousy,  fear, anger, etc.  Shine light on the darkness and it cannot survive.